Our environment has a huge impact on the quality of sleep we get. When we retreat to bed for some well-earned shut-eye, it can be the difference between a blissful night’s sleep or tossing and turning all night long.
A restful sleeping environment is just one of the ways we can get a good night’s sleep. If you struggle to get your forty winks, starting with your bedroom can help you to tackle these issues. We’ll explore why quality sleep is so important for our health and wellbeing, and how you can turn your bedroom into a sleep sanctuary.
Feeling tired all the time?
Low-quality sleep or lack of sleep can not only leave us feeling unmotivated and unproductive, it can have serious wider impacts on our life. From irritability to serious medical conditions, sleep deprivation can have big consequences and can even get in the way of our relationships with others. Quality, restorative sleep has been linked to staying healthy as we get older.
If you’re finding that fatigue is impacting your work life or making you less able to perform at your best, there are small changes that you can make to your bedroom that could make a significant difference.
How to turn your bedroom into a sleep sanctuary
We’re all familiar with counting sheep to fall asleep, but here are six practical changes you can make to your bedroom to give yourself the best chance of rest.
1. Don’t watch TV before bed
…and try to avoid having one in your bedroom if it’s keeping you up later than your bedtime! The blue light in a screen suppresses our secretion of melatonin, which influences our circadian rhythms and makes our brains think that it’s still day time. As a result, we struggle to fall asleep.
So, why not swap the late-night Netflix for a good book, and wind down without a screen glaring back at you. Not much of a bookworm? You could also spend five or ten minutes reflecting on your day by journaling.
2. No phones before bed either
Keep your phone out of the bedroom altogether if possible. Charge it in another room and invest in a traditional alarm clock to wake you up in the morning. With this simple swap, you’ll be less tempted to scroll through your phone when you should be relaxing and getting ready to sleep.
3. Too cold, too hot, or just right?
Make sure the temperature in your bedroom is just right so that you’re comfortable. According to one study, thermoregulation (our body’s ability to manage its own temperature) is one of the most important factors that can impact our sleep.
Whether it’s an added blanket in the winter or making sure your room has enough ventilation during one of those hot summer nights, getting the temperature just right means you’ll have one less thing to worry about.
4. Turn off the lights
A darker room will help you to fall asleep. If you find the morning sunlight peeking through your curtains and waking you up – especially if it’s at 4 am during the summer – blackout curtains or blinds are the solution. Little flashing lights from electronics can also be annoying, so turn them off or cover them up so the room is as dark as possible.
5. Keep it quiet
Distracting noises can wake you up throughout the night or stop you from drifting off in the first place, leading to interrupted sleep and less deep, quality sleep that our body needs to recuperate. Invite calm into your bedroom by shutting out any unwanted noises, or play soothing sounds like rain in the background to block them out.
6. Try a guided sleep meditation
Add a guided sleep meditation to your bedtime routine to help you drift off to sleep in no time. By slowing your brain wave activity, you’ll become more calm and relaxed. Clearing your mind with a sleep meditation can lead to better quality rest.
With this course, you’ll access expert guidance to tackle your insomnia head-on. You’ll be encouraged to identify the underlying causes of your sleep issues, whether that’s worrying thoughts at bedtime, poor sleep hygiene, or something else.